Running Postpartum
Emily Acree
NASM-PT & PROnatal Fitness Pre/Postnatal Performance Specialist
Back to running, or maybe just starting,
postpartum & with a baby.
What do I need to know?
When Can I Start?
You may not like to hear this… but about 12 weeks.
Even though most women are “cleared” to exercise again after 6-8 weeks they are still recovering. This is why it is so important to make sure your immediate exercise is focused on REHABBING your body, not just jumping back in.
Running causes increased inter-abdominal pressure, which should be avoided until you are completely healed. Also, the impact from running too soon after birth can drastically increase the risk of longterm pelvic floor dysfunction, abdominal weakness, lumbopelvic pain, and pelvic organ prolapse. Research coming out of the UK as recent as 2019 is showing that recovery focused exercise should be the priority, gradually working to higher intensity exercise (such as running) around 12 weeks.
During a vaginal birth, the muscles of the pelvic floor can stretch up to 250% of its normal state! At 8 weeks postpartum, these muscles and soft tissues are just starting to heal, but are far from their previous strength. Research in C-section healing is now showing that the abdominal soft tissue does not return to it’s normal strength 6-7 months postpartum.
Unfortunately, it is not common practice (as it is in most European countries) for postpartum women to be referred to a physical therapist, and generally there is little guidance from the doctors on how to return to exercise safely. This is why it is so important for women to either work with a specialized trainer, seek out PT on their own, or do their own research on the proper ways to return to exercise. You can and should start exercising again after your doctors approval, but what you should be doing may look vastly different than your pre-pregnancy workout routine.
Living your best Jogging Stroller life!
Fun Facts:
Jogging with a stroller increases caloric burn (awesome!).
Varying your stroller jog method affects the caloric burn.
Two Hand Push = 5% increase
One Hand Push = 6% increase
Push & Chase = 8% increase
An important note is that most pediatricians and stroller guidelines recommend waiting to do any jogging until your baby is about 6 months old, and/or has the proper head/neck strength to brace itself during bumps, etc. The exception is using an attachable carseat that will better support the baby. The best thing to do before that, is train your power-walk the same way you would train for a run. When you do try adding in slow jogging intervals, only do so on smooth services, and recline your baby as much as possible.
TIPS:
Push it real good… Vary your pushing method, try different methods on different days or weeks. Try to avoid always using the same method.
Switch it up… If you are using the One Hand Push Method make sure you are switching which hand you are pushing with to avoid bad habits or changes to your gait and posture.
Focus on form… Pushing a stroller will adjust your form and stride slightly. Try to conteract this by taking smaller strides and keeping the stroller close to you so you aren’t leaning to reach for it. Also, by the end of the jog you’ll be tired. Try to avoid leaning on the stroller, stay upright and elbows bent. Focus on pushing with your legs and hips.
Relax… Don’t death grip your stroller! Relax your forearms, you don’t want excess aches and soreness.
Take the road less traveled… Plan your routes, know the places that will be safe and relatively smooth for your stroller.
Take care of your stroller. Do routine checks for air pressure, etc.
Lock your front wheels (if you can)! This helps prevent sudden twists and turns.
Attach… Wear the wrist strap (just in case!). If you stroller doesn’t come with one they are easily purchased on Amazon, and other places.
Plan ahead…
Bring water & sunscreen for yourself & baby!
if you will be out for long runs, bring snacks, extra layers of clothing, and diapers, and maybe something for the kid(s).
Just like you might have shoes just for running, make it fun and have something special for the little one(s) (a toy that attaches to the stroller, special hat, book, etc.)
Time together… Use this special time to bond, listen to music together, talk to him or her (even if they can’t talk back yet), or play Eye-Spy games.
As K2FitLabs continues to grow, we are happy to be offering training options specifically for the pre and postpartum population. With Emily’s experience becoming a mother and desire to pursue more education and research in this area, along with Kyle’s passion for training endurance athletes and corrective exercise, we are looking forward to bringing you more training options and programs to take you from Birth to your Stroller Races!
Our 6 Week Core Recovery Program will help you rehab, gently progressing from your 6 week postpartum exercise clearance to 12 weeks and giving you the strength and knowledge to return to jogging, running, lifting, dancing, and all of the movement you love.
Drop a comment if you are interested or reach out to Emily for more info! Emily@K2FitLabs.com